THINGS THAT CONTRIBUTE TO ANGER
– early exposure to neglect or abuse
– sensitivity to shame and humiliation
– loss of inhibition due to drug and alcohol use
LEARN TO THINK BEFORE YOU ACT
– identify painful feelings and external triggers that lead to feeling angry
– gradually learn to extend the pause before acting on angry feelings
– try using slow deep breathing to stay calm while reflecting
– try to put your feelings into words
– consider other emotions (contempt, disgust) as alternatives to anger
ACKNOWLEDGING MISTAKES
– acknowledge the damage done
– make a commitment to not repeat the mistake
– offer a plan to remedy the mistake
– start over without grudges and with an intention to keep improving
SEE ALSO:
How to Get Angry a Lot
How Not to be Angry all the Time
I took anger management classes. Here’s what they get wrong about the world